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  6. Cod vs. Pumpkin seeds

Cod vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are cod and pumpkin seeds different?

  • Cod is richer in vitamin B5, vitamin B12, and vitamin B6, while pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, and manganese.
  • Cod covers your daily need for vitamin B5, 3059% more than pumpkin seeds.
  • Cod is lower in saturated fat.

Fish, cod, Atlantic, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Cod vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +120.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +122.5%
Contains more IronIron +771.1%
Contains more CopperCopper +2364.3%
Contains more ZincZinc +2188.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +3206.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
12
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +621.3%
Contains more Vitamin B5Vitamin B5 +273114.3%
Contains more Vitamin B6Vitamin B6 +562.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +28.6%

All nutrients comparison - raw data values

Nutrient Cod Pumpkin seeds DV% diff.
Vitamin B5 153mg 0.056mg 3059%
Zinc 0.45mg 10.3mg 90%
Copper 0.028mg 0.69mg 74%
Fiber 0g 18.4g 74%
Selenium 33.1µg 60%
Polyunsaturated fat 0.231g 8.844g 57%
Magnesium 32mg 262mg 55%
Vitamin B12 0.91µg 0µg 38%
Iron 0.38mg 3.31mg 37%
Fats 0.67g 19.4g 29%
Manganese 0.015mg 0.496mg 21%
Calories 82kcal 446kcal 18%
Carbs 0g 53.75g 18%
Vitamin B6 0.245mg 0.037mg 16%
Phosphorus 203mg 92mg 16%
Saturated fat 0.131g 3.67g 16%
Monounsaturated fat 0.094g 6.032g 15%
Potassium 413mg 919mg 15%
Cholesterol 43mg 0mg 14%
Choline 65.2mg 12%
Vitamin B3 2.063mg 0.286mg 11%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin B1 0.076mg 0.034mg 4%
Calcium 16mg 55mg 4%
Vitamin E 0.64mg 4%
Sodium 54mg 18mg 2%
Folate 7µg 9µg 1%
Vitamin B2 0.065mg 0.052mg 1%
Protein 17.81g 18.55g 1%
Vitamin A 12µg 3µg 1%
Vitamin C 1mg 0.3mg 1%
Net carbs 0g 35.35g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0.326mg 0%
Threonine 0.781mg 0.683mg 0%
Isoleucine 0.821mg 0.956mg 0%
Leucine 1.447mg 1.572mg 0%
Lysine 1.635mg 1.386mg 0%
Methionine 0.527mg 0.417mg 0%
Phenylalanine 0.695mg 0.924mg 0%
Valine 0.917mg 1.491mg 0%
Histidine 0.524mg 0.515mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1704.9%
Contains more FatsFats +2795.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1166.7%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +6317%
Contains more Poly. FatPolyunsaturated fat +3728.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.